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Published on January 4, 2019

3 Simple Steps to Reduce Your Gut Inflammation

3 Simple Steps to Reduce Your Gut Inflammation

One of the most serious – and common – causes of chronic disease is inflammation.

High levels of inflammation in the body cause your cells to deteriorate and lose their ability to function properly. In turn, this leads to the development of diseases such as cancer, autoimmune dysfunction, and other disorders.

Inflammation is a necessary biological process that kickstarts your immune system. Chemical mediators alert the body to the areas that need defending or repairing. Unfortunately, when inflammation continues for too long, it can have serious consequences.

The level of inflammation in your body is influenced by a number of factors, including diet, lifestyle, and environment.[1]

In the gut, inflammation can also be caused by an imbalance of microorganisms in the gastrointestinal tract. When harmful microbes or yeast such as Candida grow and spread, they can severely damage the lining of the gut. The resulting immune response can cause further inflammation and damage.

Fortunately, reducing gut inflammation can be a matter of altering the choices you make in everyday life. In fact, there are three simple steps you can take today to reduce inflammation in your gut. Let’s take a look!

1. Drink More Water to Get Rid of Toxins

Every single day, we are exposed to toxins. Air pollutants, heavy metals, mold, and airborne pathogens are around us all the time – without us even knowing it.

Many of our foods are full of toxins too, like pesticides, antibiotics, and even added sugars.

These toxins are serious contributors to inflammation. They ‘turn on’ genes that promote inflammation causing cancer, heart disease. In the gut, these toxins can cause imbalances in your gut flora that allow inflammatory chemicals to be released. This inflammation promotes changes elsewhere in the body that can lead to chronic diseases.

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One of the best ways to flush toxins from the body is also one of the simplest. Drink more water! Drinking plenty of water each day is an effective and essential way to help your gut and body detoxify:

  • Your intestinal tract needs water to function optimally, moving waste efficiently through the gut and out of the bowels.
  • Your liver and kidneys are two of your body’s most important detoxification organs. Both of these require a constant supply of water in order to function properly.
  • Your sweat also flushes toxins out of your body. Sweat is largely made up of water.

Just as importantly, each of your cells requires adequate hydration to carry out its proper functions. Studies have shown that inadequate cellular hydration can contribute to the release of pro-inflammatory chemicals and even lead to inflammatory disorders.[2]

In general, the more hydrated you are, the less inflammation will be present in your body.

What to Do:

Try to drink 2-3L of water each day, or six to eight glasses. Make sure your water is fresh and filtered, or at least free of contaminants such as chlorine, fluoride and heavy metals.

It may be helpful to carry a bottle of water with you throughout the day, so you can keep sipping it instead of guzzling a large amount of water at once.

One of the healthiest ways to drink water is with a squeeze of lemon juice. Lemon juice is rich in vitamin C and can boost your immunity.

Not sure if you’re properly dehydrated? There’s an easy way to find out! Check the color of your urine when you’re next in the bathroom. If it’s yellow, your body likely needs more water. If it’s clear, you’re properly hydrated.

2. Exercise Regularly to Keep Your Detoxification Organs Active

Daily exercise is absolutely essential for keeping your whole body in good working order, including your gut.

Physical activity stimulates your body’s major detoxification organs, including your intestines, urinary tract, sweat glands, circulatory system, and lymphatics.

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When these systems are able to move toxins and waste out of the body, inflammation is kept to a minimum.

New research shows that as little as 20 minutes of exercise could have anti-inflammatory effects on the gut and the entire body.

Exercise improves the body’s anti-inflammatory response by activating the sympathetic nervous system. This boosts your heart rate, blood pressure, and breathing rate. As a result, your body releases hormones including epinephrine and norepinephrine into the bloodstream, which have the job of activating the adrenal receptors of immune cells.

In a recent study, researchers examined the effects of a single 20-minute session of exercise on immune system activation. They found that even this small amount of exercise was enough to suppress the production of pro-inflammatory cytokines by 5%.[3]

Inflammation is a necessary part of the body’s immune response, but too much inflammation can lead to disease. Chronic inflammation may contribute to diabetes, obesity, celiac disease, arthritis, fibromyalgia, or bowel diseases such as Crohn’s disease or ulcerative colitis.

It seems that even short periods of exercise can reduce the body’s inflammatory response, which may lead to exercise being recommended as a part of future treatment plans for inflammatory conditions.

Exercise also forces fresh blood to your tissues, which reduces inflammation by helping flush away metabolic debris. It provides nutrients to inflamed or damaged tissues, which facilitates repair and restoration.

Just like hydration, exercise also keeps your digestive system moving and promotes good digestive health, further reducing inflammation in your gut.

What to Do:

If you lead a sedentary lifestyle, it’s vital that you make a plan to walk, jog, swim, or stretch for at least 30 minutes every day.

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Most modern phones now come with some kind of activity tracker. For example, if you own an iPhone then you might already be familiar with the iOS Health app. This handy app will track the steps that you take each day. Many people aim for 10,000 steps per day, which is a very healthy goal to have.

Equally, try to avoid sitting for extended periods of time. If you work long hours, set a timer to get yourself up and moving on a regular basis, at least every hour.

And, as I mentioned earlier, be sure to follow your exercise with plenty of water!

3. Take Curcumin — a Natural Anti-Inflammatory Remedy

Curcumin is the active ingredient in turmeric, a bright orange spice. It’s one of the most powerful, natural, anti-inflammatory remedies on earth, especially for the gut.

Curcumin aids digestion by relaxing the smooth muscles on the walls and helping with the movement of food through the intestines. It also helps to relieve the buildup of gas and bloating as food is being broken down.

In the colon, curcumin promotes a healthy balance of gut bacteria, which is essential for your immune system to function optimally.  It also encourages cells of the intestinal lining to regenerate and heal following damage caused by pathogenic bacteria or yeast overgrowth such as Candida.

Recent studies have even shown that curcumin may an effective means of inhibiting intestinal fungal infections. Clinical trials have reported that high concentrations of curcumin have a powerful antifungal effect against this harmful yeast, as well as other fungal infections. There is evidence that curcumin can inhibit the growth of Candida albicans more effectively than common antifungal drugs.[4]

Research has shown that curcumin’s medicinal activity is largely due to its phytochemicals. These are plant chemicals that harbor antioxidative and antibacterial properties. These phytochemicals may also help to ease nausea caused by mental issues such as anxiety and stress.

The anti-inflammatory and antibacterial activity in curcumin may also help reduce gut pain caused by spicy foods, alcohol, or pathogenic bacteria. The incredible compounds in curcumin support your natural digestive processes, which can mean that your gut doesn’t have to work as hard to break down food. 

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What to Do:

Taking curcumin is as simple as finding a quality supplement from a good health store.

You can also blend turmeric powder into smoothies, meals or a turmeric latte. Be sure to add a healthy fat such as coconut oil, as well as black pepper. This helps your body to absorb the active constituents of the curcumin.

The Bottom Line

When reducing inflammation in your gut, your first priority should be to reduce the amount of pro-inflammatory factors in your diet and lifestyle.

The three steps mentioned above are very easy to incorporate into your daily routines, and will help to minimize the inflammatory processes happening inside your body.

By supporting your body’s detoxification functions with adequate exercise and hydration, you’ll be dramatically reducing the amount of harmful toxins that your immune system has to fight every day. Fewer toxins means your body can focus more on healing!

This is significantly improved by adding curcumin to your daily diet, whether as a supplement or in your meals. Curcumin is a remarkable ingredient for an inflamed gut: it will help soothe those irritated membranes, fight off yeasts such as Candida, and support the healing of the intestinal lining.

Take these simple steps and start to reduce your inflammation today. Your gut will thank you!

More Resources About Gut Health

Featured photo credit: rawpixel via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of the Candida Diet, Owner of TheCandidaDiet.com

What to Eat When Constipated? 10 Foods to Improve Your Gut Health What Helps Yeast Infections: Foods To Eat And Avoid Prebiotic vs Probiotic: What’s the Difference and Why Are They Important? 7 Best Probiotic Supplements (Recommendation & Reviews) 3 Simple Steps to Reduce Your Gut Inflammation

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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